Monday, 11/22
November 21, 2021
Wednesday, 11/24
November 23, 2021
Warm Up
Tuesday Nov 23rd
3 Rounds
6 Rev Hand Spider Lunges
6 Alt T Push Ups
6 Alt Samson Lunges
6 Jump Squats
Prep (9 Minutes)
1×5 Strict Press +10 Alt Front Rack Lunges+ 5 Push Press (bar only)
1×5 Push jerks+10 Alt OH Lunges (bar only)
3×3 Jerks working up
Strength
Jerks
Every 2 Minutes for 16 Minutes (8 rounds)
Round 1: 3 Jerks@60%
Round 2: 3 Jerks@65%
Round 3: 3 Jerks@70%
Round 4: 2 Jerks@75%
Round 5: 2 Jerks@80%
Round 6: 2 Jerks@85%
Round 7: 2 Jerks@90%
Round 8: 2 Jerks@90%
MC Prep (6 min)
2×2 Wall Walks+5 Push Ups+:30 Jump Rope
1×3-5 HSPU+ 6 Alt Single DB Devil Press+ 15 Double Unders
Met Con
AMRAP 12 minutes
6 HSPU
12 Alt Single DB Devils Press (50/35)
36 Double Unders
